Friday is the second gym day in our program. Like Tuesday, we will be hitting full-body workouts, but Fridays will emphasize upper body strength. Remember that our goal is to move the body and get a little bit of stress through weight training. The most important part of these workouts is that you get them done!
The restoration work today focuses on the shoulders and thoracic spine. Carrying that pack all day long is going to demand some good upper body strength and stamina, and we want to make sure all the nuts and bolts are in place.
2 sets, for quality:
10 reps per side, Bretzel stretch
10 reps alternating, thoracic bridge
10 reps per side, half-kneeling single-arm press
30 band external rotations
Bent over row 5-5-5-5-5-5
*Build to 1 or 2 heavy sets of 5 reps for the day
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5 sets, for quality:
20m farmers carry, as heavy as possible
*If you don’t have heavy farms carry then do heavy kettlebell front rack carry